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Welcome to Week 10 of the SKFitLife Challenge!
You are so close and I hope you have a wonderful, supportive home team cheering you on as hard as we are cheering for you!!!
If you do, AWESOME! Please share the love in the Private Facebook group.
If you don’t, keep reading and make sure you watch the video. This is part of the journey too and sometimes it’s the hardest part.
As always…
Step 1: Download your training.
Step 2: Watch/listen to the Week 10 SKFitLife Challenge Information Video.
Step 3: Do the workout.
Watch for Week 11 in your inbox exactly 7 days from today.
Direct Training Links:
Download all 12 weeks of training and HIIT at once by clicking here: https://app.box.com/
Week 10 SKFitLife Challenge Information: Impacting Lives… Being the Change YOU Want to See in Others
[youtube]https://www.youtube.com/watch?v=TU_Aef86W_Y[/youtube]
Weekly Lessons Covered in Video:
☀️ Share with your friends and family if you haven’t already! They have been watching and wondering…
☀️ Why do my loved ones want me to fail?
☀️ Have you suffered from a lack of support?
☀️ The importance of journal writing.
☀️ Take these lessons you have learned here in fitness and apply them to your life.
☀️ When was the last time you thought about your ideal day?
Insightful Questions & Stories:
Is it better to eat a tablespoon of coconut oil or take a protein shake before bed so that when your body sleeps it doesn’t eat your muscle?
GREAT question…I NEVER go to bed hungry… even if I am chomping on broccoli at 11pm. If I go to bed hungry, there is a chance that I will have to resist the 2am peanut butter raid. (Saying that this is always the outcome is just setting me up for failure). Choose one or the other and log how you feel with each.
Is it okay to give kids protein powder?
This is a good article about children and protein shakes.. I would also add that you just want to make sure there are no artificial ingredients, but then again, you don’t have them so your shakes should be fine. http://www.livestrong.com/article/502132-can-children-have-whey-powder/
I’ve been on a kick of my meal #5 (last meal before bed) of being cinnamon raisin Ezekiel toast with peanut butter or almond butter and either half a grapefruit or berries, is this ok or not?
Ideally those kinds of foods should be eaten earlier in the day so that your body can use it as fuel & burn it off; but if it’s a choice between that and ice cream it’s better that you’re doing this! Try having a chocolate or vanilla Isalean shake instead as the combination of the protein and the flavour should knock your sweet craving on the head.
At night I have been drinking about a half a cup of dark chocolate almond milk and a teaspoon of peanut butter….it’s like a peanut butter cup…,is that okay?
It isn’t “unhealthy”, BUT if you want to pull out all the stops for the last 4 weeks, try taking it out and see how your results show up.
How do you deal with PMS cravings?
For PMS, I usually have another protein/veggie meal and if I am REALLY craving something sweet, I will have extra fruit. If I am craving something salty and crunchy, I go for a couple rice cakes with something like almond butter on them.
How do you deal with plateaus? How do you stay motivated?
When I hit a plateau, I first make sure I am doing everything I can do… getting all of my training in, resting enough, and logging my food (this one has caught up to me before). From there, I also take an inventory of the other factors in my life…
1.) Am I eating enough? (This isn’t usually a problem since my hunger takes over before I can under eat)
2.) Am I getting enough sleep? Not getting enough sleep can cause weight loss progress to come to a halt.
3.) Is there anything else affecting my hormone levels? (Including stress)
I also focus on getting stronger. I am always trying to push harder, sprint faster, and grow my muscles. Plateaus are a natural part of the fitness journey. Our bodies are really smart and if they sense any threat (famine, fight/flight, stress, etc.), they will hold onto precious body fat “just in case”.
I had a trainer tonight come up to me and tell me he is impressed with what he is seeing but he told me I’m already built like a man up top that I should lower my weights and do more reps. At first I was insulted but then headed his warning. I was using 10lbs on each hand and just thought it was better to build more muscle that I would burn more fat. Guess I’m wrong?
A: Do you know this trainer? It sounds to me like he is fishing for new clients. I have been lifting as heavy as I can for years using a variety of periodization techniques and you see how “manly” I am… not. Those 10 pound weights WILL NOT MAKE YOU LOOK MANLY. You are totally right about trying to build more muscle to burn more calories. Your muscles will become compact and TIGHT, which is what you want.
Other oil options?
You could start cooking with safflower oil. It’s very nice, and has a high smoke point…so it can tolerate high heat. Or, you could take a tbsp. of safflower oil, plain. Safflower oil is about five bucks for a large bottle for a blend of good fats (Omega- 3, 6, 9).
You don’t have to hurt to be getting a good workout in.
Make sure you are focusing on your form and REALLY contracting your muscles. The mind-muscle connection is very important.
How are you doing on your good fats?
Make sure you are getting a variety of them in your diet and that you are having a couple table spoons of oil each day. Your skin, metabolism, brain, digestive system, and well just about everything else will love you for it!
End the challenge on a high
☀️ Revisit your vision board – is this everything you want? How far have you come?
☀️ Hopefully you are closer to your goals and happier generally.
☀️ Keep tight with the rules – avoid the temptation to cut corners now you’ve seen results and are “nearly there”, revisit the basics and make sure you’re not missing anything!
☀️ WORK THOSE WORKOUTS! Push harder, jump higher, move faster, lift more – you are beautiful, you are strong and you can improve, week in, week out.
A Message from Steph
No one else is going to create the life you want for you. No one else will even be able to fully understand what kind of life you want. If you keep your eyes open, you will see that the most amazing people will show up to cheer you on along the way, but it is up to you.
Make a commitment to yourself to give it your all, learn to love yourself, and support yourself at every step along the way. If you want something to change in your life, BE THE CHANGE. You can’t control anyone but yourself so spend some time reflecting and connecting with what YOU really want in life…
Learning to live on purpose and through conscious decision is the second step… falling in love with yourself is the first. It isn’t selfish to take care of yourself and to live your life the way you want to. We all have thousands of choices to make each day that shape our lives. If you are with people who do not feed your soul, and do not recognize your unique talents and abilities, and the fact that the way you live your life is up to you, seek out these supporters.
I am not saying to go and find “yes-men and women”. You know… the ones that are willing to walk the plank with you;-). People like that are just as dangerous as the overly critical, dream-crushers.
This fitness journey has probably shown you the people in your life who support your dreams and goals and the ones who have tried to hold you back through their projection of their own fears and limitations.
Take these lessons and apply them to your life… You all started with a goal when this challenge began. You added it to your vision board and worked towards accomplishing this goal. What is the next area you of your life that you would like to improve? We will cover how to create your IDEAL DAY next week so start thinking about the pain points in your life… journaling is key!
Weekly Recipe Ideas:
Jerk-Spiced Tilapia with Asparagus
Ingredients
1 tsp / 5 ml thyme
1 tsp / 5 ml chili powder
2 cloves garlic, pressed
1 tsp / 5 ml ground ginger
½ tsp / 2.5 ml nutmeg
½ tsp / 2.5 ml cinnamon
1 jalapeno pepper, cored, seeded and finely chopped
1 tsp / 5 ml freshly ground black pepper
Pinch of sea salt
1 Tbsp / 15 ml lime juice
2 Tbsp / 30 ml olive oil
½ tsp / 2.5 ml ground cloves
4 tilapia filets
Instructions
Combine herbs and spices in a small bowl and mix well.
Coat tilapia filets with olive oil. Pat both sides with spices.
Sauté each filet until just cooked through, about 3 minutes on each side. Do not overcook!
Yummy Shake!
Try a shake from Sunny made with spinach, coconut milk, walnuts, frozen mixed fruit and a squeeze of organic honey…or Ava’s killer cookies and cream, cinnamon, pumpkin protein shake (she used a cookies and cream protein powder, 1 tablespoon of pure pumpkin (you can get this at Whole foods in a can) and a few shakes of cinnamon.
Peanut Butter Frosted Banana Muffins
Ingredients
1¼ cups whole wheat pastry flour
2 Tbsp finely ground potato flour
2 Tbsp flax meal or ground flaxseed
½ tsp baking soda
¼ tsp baking powder
¼ tsp ml sea salt
3 Tbsp virgin coconut oil, melted
¼ cup unrefined sugar
¾ cup almond milk
1 cup mashed extra ripe bananas (apx. 3 large)
Peanut Butter Frosting
¼ cup organic, all-natural peanut butter (salt and sugar free)
½ cup Greek yogurt
½ tsp pure vanilla extract
2 Tbsp pure honey
Instructions
Preheat oven to 350°F (177°C). Line a muffin tin with 10 paper liners.
In a bowl, mix together whole wheat flour, potato flour, flax meal, baking soda, baking powder and salt. In a large bowl, mix together coconut oil and Sucanat.
Add flour mixture and mix together until texture resembles slightly wet sand. Slowly stir in milk. Fold in bananas until just combined. Batter will be thick. Scoop a heaping ¼ cup (60 ml) batter into each lined muffin cup until all batter is used.
Bake 27 to 30 minutes until toothpick inserted into center comes out clean. Transfer cupcakes to a wire rack to cool.
To make frosting, mix together peanut butter, Yogurt Cheese, honey and vanilla extract until well combined. Frost tops of cooled cupcakes.
Weekly Need to Know:
Did you want a free SKFitLife shirt?
All you have to do is share your Week 1 and Week 12 photos for us to add to our Transformations!
You can find a guide to “best after photos” in the Supplementation Guide.
AFTER PICTURES. A front, side, and back after picture wearing an outfit or bikini similar to the one in the before photos.
PERSONAL TRANSFORMATION STORY. Your personal transformation story which highlights how this challenge has helped you to reach for your goals, challenges you faced, how you overcame them, and anything else you would like to share.
If you need any ideas of how these stories can look, check out some of our testimonials from our other success stories.
Weekly Resources:
☀️ Dear 16 year old me http://www.youtube.com/watch?v=_4jgUcxMezM&feature=youtu.be
☀️ www.busygirlhealthylife.com
☀️ Working on your lifestyle with hubs? Check out this his ‘n hers clean eating blog http://www.heandsheeatclean.com/
Using the Private Facebook Group
The private Facebook Group was created to encourage sharing tips, tricks, insights, truisms, connecting, getting questions answered, and helping each other out. This is where you can connect with ME, Stephanie, too! If you have questions, please feel free to post them and either I or a member of my team will help to answer you. You can also reach us at challenge@skfitlife.com.
Inspiration & Motivation:
Everyone has got their heads up and the bit between their teeth as they race for the finish line, you should all be so proud of yourselves! It’s important to remember though that as much as you can really enjoy how far you’ve come, this is about a journey, not a destination.
The only way is up and the direction forward. Congratulations on building such a solid base for all that is to come as a SKFitGurl as a way of supporting your onward fitness journey.
Just because we fall along the way doesn’t mean it’s a bad thing. We were meant to make mistakes and collect the cuts and bruises. It’s how we learn and adapt! So next time you fall remember, it’s just a bit of turbulence on your flight :).
Access your training and much more from our app!
Don’t forget to check out and subscribe to the Stop Chasing Skinny Podcast!
This is where you can listen to episode after episode where I take you through in-depth conversations with doctors and other experts in everything related to health.
Subscribe today!
Do you have friends and family members who may like to join you in this 12 Week Online Fitness Challenge? That means you can connect/re-connect with people across the country and across the world! Share the 12 Week SKFitLife Challenge with them!
